Weights for beginners: how to gain muscle, define arms, eliminate fat, burn calories and tone muscles in record time

The debate is eternal: cardio or weights? Bet on the latter if you want to build muscle, something that will ultimately help burn more calories at rest. And yes, outdated prejudices: weights are for women. And if you want to have it all, how about combining cardio with a weight vest? But don’t worry: if you’re just starting out with strength training and weights, it doesn’t hurt to know some keys to get the most out of it from the beginning and start gain muscle, burn calories and have a more toned body in an express time.

Weight training, also known as resistance or strength training, builds stronger lean muscles, strengthens the bones and joints and can help keep your metabolism in a healthier state, which means you’ll burn more calories even when lying down. And the benefits are at any age. In fact, it can help combat loss of muscle mass and mobility associated with age, as well as to improve the psychological well-being.

What do you need to start lifting weights?

If you’ve never lifted weights before, consider starting with the help of a personal trainer. They can teach you specific exercises and establish a strength training program tailored to your needs. Most gyms have a mix of resistance machines and weights, like dumbbells and barbells, but you can also get a comprehensive training at home with basic equipment.

You don’t necessarily need weights to build lean muscle mass and tone your body. For example, for some strength training exercises, such as push-ups or lunges, you only need the weight of your body to provide resistance. But it’s a great option to expand your home workout options with dumbbells. For 40 euros you can buy yourself a competent set of adjustable weight dumbbells for beginners.

Tips to start lifting weights

It’s fundamental warm up well. A light jog for 5 minutes or a brisk walk will increase blood flow to your muscles and set you up for a good workout. Then, start with lighter weights, something you can lift 10 to 15 times without suffering. Start with one or two sets of repetitions and from there set yourself more ambitious challenges. Gradually increase weightbut always adapted to your level.

Another undervalued aspect in training is the pause. Rest at least 60 seconds between sets. This helps prevent muscle fatigue, especially when starting out. And limit your training to no more than 45 minutesper session. It is more than enough time to start meeting goals.

How many weight sessions

gently stretch muscles after each session to increase your flexibility, relieve muscle tension and reduce the risk of injury. AND rest a day or two between workouts. This will give your muscles time to recuperate and replenish energy reserves before your next session.

If your goal is build strengthThree weight training sessions a week can already give you the results you want. Instead, if you want to develop muscle mass, you will need to do more reps and more frequent workouts. and never forget about stay well hydrated.